Kodo To Finger Millets: Nutritionist Shares 7 Types Of Millets You Must Add To Your 2024 Diet

Your New Year's resolution should be all about altering your lifestyle so that you can lead a healthy life, and your primary focus should be your diet. Millets, often referred to as ancient superheroes, are healthy alternatives to rice, wheat flour (atta) and all-purpose flour (maida). They are high in dietary fibre, low in gluten and starch, and promote quick digestion.

Majorly grown in India and promoted by the central government, millets fulfil deficiencies that a person might be experiencing. In the 2023-24 financial budget meeting, Minister of Finance Nirmala Sitharaman referred to millets as Shree Anna, Mothers of all grains.

Falak Hanif, nutritionist, Cloudnine Group of Hospitals, Bengaluru, said that these are the safest grains to be consumed by expecting women as millets keep them and their babies healthy. If you are ready to modify your diet, here is a list of millets you must include in 2024 meal plans,

Foxtail Millet (Kangni)

Nutritionist Hanif said that since foxtail millet has a low glycemic index and high amounts of minerals and fibres, it is a good source of energy for lactating and pregnant women.

You can substitute it for rice and reduce starch and fat in your meals. In many parts of India, this variety of millet is also used in the preparation of desserts in many parts of India. The expert said that 100 gm of foxtail millet contains 14 mg of fibre that regulates bowel movements.

Sorghum (Jowar)

Known as the ‘King of Millets’, expert Falak Hanif said that it is loaded with nutrients, fibres, and antioxidants. It is also a good source of vitamin B. It can be used to make chapatis, desserts, and salads. Many celebrities also swear by eating this variety of millet to improve the nutrition quotient of their meals.

Finger Millet (Ragi)

Most popular in South India, finger millet or ragi is rich in dietary fibre, polyphenols, proteins, and iron. In a 100 gm pack of this variety of millet, one can find 344 mg of calcium, making it a must-have for expecting and lactating women.

Since its glycemic index levels are also low, it is also beneficial for diabetic people. Good potassium levels also benefit the kidneys and brain. Ragi can be used to make snacks, faluda, dosa (Ragi Dosa Recipe), chips, and roti.

Kodo Millet

If you often experience digestive issues, you should add kodo millet to your diet because it is loaded with fibres and proteins. Women in the postmenopausal phase must include this variety of millet in their meals if they are experiencing high cholesterol levels.

Pearl Millet (Bajra)

Bajra (Benefits Of Eating Bajra) or pearl millet is the most popular variety of millet consumed in India as it is rich in magnesium, fibre, and minerals. A 100 gm pack of bajra adds 361 kcal energy to your body, when compared to any other variety of millets. It can be used to make snacks, roti, and porridge. It aids with weight loss because it keeps you full for long.

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Barnyard Millet (Sanwa)

This variety of millet is a good source of zinc and iron. It is also loaded with dietary fibre, therefore, it helps you regulate your bowel movements. You can use it to make chapatis or substitute it for rice when making porridge.

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Little Millet (Samai)

Samai or little millet is associated with improving glucose levels in the body. It digests slowly and aids in weight loss. You can use it as a star ingredient while preparing idli or upma.

The nutritionist said, “If all of us make sure to include at least one of these super millets in our diet, it would benefit our body and aid future generations from various ailments and digestive problems.”